Categorized as:

KIDS OPEN – YOGA RECOVERY – OPEN GYM

If 20.1 kicked your butt then treat your body the recovery it needs. Join Coach Katie for our 8:15 AM yoga class.

The kids will be getting open fever as well with the 9:30 AM kids class.

COVE KIDS 20.1

5 ROUNDS
4 Ground To Overhead
5 Pvc Facing Burpees
Half the work but all the FUN!

 

MONDAY CLASS

GYMNASTICS

Pullup/Bar MU Practice

 

METCON

3 Rounds for Time

30 Alternating DB Snatch

20/15 Calorie Row

10 Burpee Box Jumpovers

Time Cap: 16 min

Fx: 35/25, 20/18″

P/O: 50/35, 24/20″

YOGA – KIDS CLASS – OPEN GYM

 

YOGA, KIDS CLASS, OPEN GYM

Yoga @ 8:15

Kids Class @ 9:30

Open Gym 9-noon

 

MONDAY CLASS

STRENGTH

 

14 minutes to find heavy 1 rep Overhead Squat

 

WOD

 

3 minutes of work: 1 minute of rest

200/175m Row

4 Lateral over the Bar Burpees

Max Overhead Squats

 

You stop when you get to 100 Overhead Squats

 

Time Cap: 16 min

 

Fx: Option to do Front Squat instead, 75/55

P: 95/65

O: 115/75

Coach’s Tip: A lot of Overhead Squats so be sure to warm up your shoulders before and stretch after.  Overhead Squats are all about consistency, not speed.

Barbell Club Starts Tonight

BARBELL CLUB

Barbell club with Coach Andrew starts tomorrow at 7:30 PM. Let’s move some weight and let’s move it fast!

WOD

MYSTERY WOD!

RETURN OF COVE KIDS

It’s a rest day for the adults with Yoga at 8:15 and open gym to 9 PM

For the kids with have our  Cove Kids Classes (for ages 5 to 10) at 9:30. Classes are $18 per class or you can email us (info@crossfitcove.com) if you want to purchase a 5 class punchcard for $75.

 

MONDAY WOD

Strength

14 minutes to find a heavy 1 rep OHS

Metcon

3 minutes of work, 1 minute of rest-

200/175m Row

4 Lateral over the Bar Burpees

Max Overhead Squats

You stop when you get to 100 Overhead Squats

Time Cap: 16 min

Fx: Option to do Front Squat instead, 75/55

P: 95/65

O: 115/75

GOLD MEDAL SIBLINGS!

WOD

Congratulations to Justin and Jenna M on winning the Charm City Throwdown. They won all three events to take the competition. We have been amazed at this duo over the years and CrossFit world is starting to recognize them as a powerhouse.

Shout out to Coach Katie and Jeff F as well. They took an 8th place finish including a 4th place finish in the final event. Great job everyone.

 

 

RETURN OF COVE KIDS

have Yoga at 8:15 followed by the return of Cove Kids Classes (for ages 5 to 10) at 9:30.

For those interested in the kids program it cost $18 per class or you can buy a punch card for $75 for 5 classes. These classes are focused on teaching kids fundamental movements in a fun and encouraging environment.

 

MONDAY WOD

MetCon

“Menage a Trois”

3 rounds

50 Wallballs

10 Snatch

10 Clean and Jerk

Time Cap: 26 min

Fx: 95/65, 14/10

P/O: 135/95, 20/14

Screen reader support enabled.

YOGA TOMORROW – COVE KIDS RETURN NEXT WEEK

Yoga at 8:15 followed by open gym from 9 to noon. Cove Kids starts up again next week. Email us at info@crossfitcove.com if your children are interested in attending some of the classes. We now offer punchcards as an option for the program. 

MONDAY’S WORKOUT

Strength
Every 2 minutes for 10 minutes (5 sets)
3 Front Squats (from rack)
*increase weight if necessary

MetCon
AMRAP17
75 Wall Ball
50 Toes to Bar
25 Front Squats
10 Ring MU

Fx: 1:1 Hanging Leg Raise, 14/10#, 135/95#, 3:1 Ring Row
P: 185/125, Bar MU Option
O: 225/155

*P/O: If you drop the ball before 75, you must complete 100 before you progress to the toes to bar
Screen reader support enabled.

Labor Day Workout

LABOR DAY WORKOUT

We will be having classes at 9 AM and 10 AM for Labor Day. There will be no sitter coverage for these classes.  Please enjoy your “day off” with a fun workout with your fellow Covies.

PARTNER DT

12 Deadlifts
9 Hanging Power Cleans
6 Push Jerks
10 Rounds

20 Minute timecap

(10 Rounds Total, each person does a round then rests until the other person is done their round)

Fitness 115/75
RX and RX+ 155/105

 

 DT FINISHER

9 min EMOM:

3 Hang Clean & Jerks 5 Burpees

*both partners complete in the same minute

*1 partner starts with Hang Clean & Jerks and finishes with Burpees, 1 partner starts with Burpees and finishes with HC&J

YOGA AND OPEN GYM

 

OPEN GYM SUNDAY

Take time to get ready for another great week with yoga starting at 8:15 AM with Coach Katie F.  Open gym is a great time to practice skills, get some extra strength work in, make up a wod you missed,  or just take the time to work on your mobility.

LABOR DAY WORKOUT

We will be having classes at 9 AM and 10 AM for Labor Day. There will be no sitter coverage for these classes.  Please enjoy your “day off” with a fun workout with your fellow Covies.

PARTNER DT

12 Deadlifts
9 Hanging Power Cleans
6 Push Jerks
10 Rounds

20 Minute timecap

(10 Rounds Total, each person does a round then rests until the other person is done their round)

Fitness 115/75
RX and RX+ 155/105

 

 DT FINISHER

9 min EMOM:

3 Hang Clean & Jerks 5 Burpees

*both partners complete in the same minute

*1 partner starts with Hang Clean & Jerks and finishes with Burpees, 1 partner starts with Burpees and finishes with HC&J

POOL WOD 9AM – 11 AM

 

POOL WOD TOMORROW!

Thank you to Steve and Kim Michelotti for hosting our annual Cove Pool Wod. It is perfect for all athletes regardless of your swimming experience. You can find out more information about that event here.

 

 

 

 

OPEN GYM – 9AM to 11 AM

We have an abbreviated open gym schedule tomorrow from 9 AM to 11 AM.

Yoga will return next week.

 

METCON

“Respect your elders”

4 rounds

__ DU

__ Squat Snatch

__ Wall Balls

DU reps = 100 – Your Age

Squat Snatch = (100 – Your Age) divided by 6 (round up)

Wall Balls = (100 – Your Age) divided by 3 (round up)

Time Cap: 20 min

Fx: 2:1 Single Under, 75/55, 14/10

P: 115/75, 20/14

O: 135/95, 20/14

Finisher

“Age is just a number”

Burpees to a target

Reps: 100 – your age

Time Cap: 5 min

FINAL COVE KIDS CLASS

FINAL COVE KIDS 

Yoga at 8:15, followed by our final kids class at 9:30.

Yoga will be taking a short break until June 30th.

Open Gym from 9 AM to Noon.

MONDAY’S WORKOUT

MetCon
AMRAP17
60 Calorie Row
50 Burpees to a 6″ target
40 TTB
30 Power Cleans
20 Shoulder to Overhead
10 Ring MUFx: 1:1 Hanging Leg Raise, 3:1 Ring Row, 95/65
P/O: 135/95

Accessory
3 rounds
1:00 low plank hold
8 Wall Walks
20 shoulder taps